Mantra:

Aum Pooshne Namah

Pronunciation:

Om Poosh-nay na-mah-hay

Translation:

Prostration to Him who nourishes all.

Body Posture:

Rest the toes, palms and knees on the floor. Lower the body until the chest and chin touch the floor, keeping the buttocks raised and the elbows in toward the sides.

Breathing:

Complete the exhale from the previous posture.

Mental Focus:

Concentrate on Manipura  or The Abdominal Chakra. Expand the chest strongly and compress the upper back between the shoulder blades.

Benefits:

Expands the chest. Develops the leg and arm muscles. Increases flexibility in the neck and shoulders.

Note:

Can remain in the pose for several deep breaths.